Balance Board User Manual
Classic Balance Board
Professional Balance Board
Professional Rocker Board
Combo Board
Combobble Board
What is Balance Training?
Exercises from Beginner to Advanced
Balance Applications
Product Guide
Safety Tips
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Soft Board
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INDEX
BALANCE TRAINING
What is Balance Training?
03
PRODUCT GUIDE
Fitterfirst Balance Boards
04
SAFE + PROPER USE
Read This Before Use
05
BALANCE BOARD
06
ROCKER BOARD
09
WEEBLE BOARD
10
COMBO/COMBOBBLE BOARD 10
SOFTBOARDS
11
EXTREME BALANCE BOARD
12
BONGO BOARD
13
BALANCE APPLICATIONS
14
ATHLETIC TRAINING
15
16
S tability
A gility
M obility
Practice Stability in daily living to
Practice STABILITY in daily living to improve
AGILITY at play and to enhance
life.
improve
atMOBILITY
playforand
to
enhance Mobility for life.
Balance Training
Balance Training Explained
Balance Training is the process of coaching our bodies and brains into feeling
comfortable and confident in any posture or range of motion. It demands physical
and mental attention in order to create awareness of how the body moves in a
variety of conditions. Through Balance Training our sense of proprioception can be
trained to anticipate different movements so that our bodies can react gracefully,
maintain a better relationship with gravity and develop improved posture.
An essential component of injury prevention, Balance Training is
a simple activity that will have a profound impact on your overall
health and is recommended for all ages and abilities. Ongoing
Balance Training will keep our minds and bodies constantly
aware of themselves and functioning together, and greater practice will yield greater results. Fitterfirst has a variety of Balance
Boards to suit your specific balance training needs and to help
you improve your quality of life.
Benefits of Balance
Board Training:
•
•
•
•
•
•
Improved balance and coordination.
Better proprioceptive awareness
Improved core stability & strength.
Greater ankle Range of Motion (R.O.M.)
Improved flexibility and agility.
Enhanced performance in sport and daily life.
Young or old, it’s never too
late to start, and once you
experience the benefits of
it, you too will be hooked
on the Balance Game for
the rest of your life!
Louis Stack, President,
Fitter International Inc.
03
Product Guide
Product
16" Classic Balance Board
Dual-Level 14º, 17º
16" Wobble Board
Advanced Tri-Level 15º, 17º, 20º
20" Wobble Board
Intermediate Tri-Level 10º, 12º, 15º
Beginner
Intermediate
Users
Advanced
Applications
• General public.
• Children.
• Office workers.
• Group fitness classes.
• Early-Late rehabilitation
• Balance training.
• As a footrest.
• Active standing.
• General public.
• Children.
• Advanced users.
• Athletes.
• Late rehabilitation
• Home.
• Gym.
• Office.
• Beginners.
• Seniors.
• Intermediate level
users.
• Early-Late rehabilitation
• Home.
• Gym.
• Office.
• All users.
WobbleBoard Stand
20" Rocker Board Single plane
Beginner Tri-Level 10º, 12º, 15º
• Seniors.
• Injured rehabilitation
patients.
• Athletes.
• Early-Late rehabilitation
• Home.& Gym.
• Dynamic training.
• Squat training.
• Advanced users.
• Athletes.
• Home.
• Gym.
• Intermediate to
Advanced
users.
• Athletes.
• Rehabilitation.
• Home.
• Gym.
• Squat training.
• Beginner to Int. users.
• Seniors.
• Equestrian riders.
• Rehabilitation.
• Home.
• Gym.
• Beginner to Int. users.
• Seniors.
• Rehabilitation.
• Home.
• Gym.
Combobble Board
Multi Angle Tri-Level
11" Weeble Boards
Single Level 18º
Combo Board
Soft Boards
4 Leg (Beginner)
1 Roller (Int.)
1 Leg (advanced)
Safe & Proper Use
Step Safely - Take These Safety Steps
1. Adjust Wobble Boards to the lowest possible setting for first time use.
2. Only use these products on a dry surface free of any obstacles.
3. You may need to step off quickly. Make sure you have ample space
4. If you feel unsafe or feel like you may fall:
- Step off the Board. Do not use again until you have the help of a spotter or some other
suitable form of balance aid.
- Stand in a doorway and touch both sides of the door frame beside you.
If used properly, Wobble and Rocker
Boards are fun and FUNctional
training tools. Always maintain
proper upright posture with your
head up, back straight and
knees bent. Keep your eyes
focused straight ahead. Do not
stare down at the ground or at
your feet as this may lead to
loss of balance.The exercises on
the following pages outline the
basic activities you can do on
these Boards.
Dua l -Lev el De si gn
Classic
1. Lift, turn counter clockwise until click.
2. Release.
14 or 17
0
1
2
0
T r i - L e v e l D e s i g n PROFESSIONAL
1. Spin left to loosen.
2. Spin up or down to desired level.
3. Spin sphere & spacer together to the right to tighten for use.
20’’- Intermediate 10 , 12 , 15
0
0
0
16’’ - Advanced 15 , 17 , 20
0
0
0
USA Patent No. 5,810,703
05
Balance Board Exercises
Basic
Begin with a gentle Range of Motion (R.O.M.) on the Balance Board until you
become familiar with the movement. Exercises such as side-to-side, front-to-back,
and circular rotation are all excellent basic exercises to start with.
TIP
Always maintain
stable upright body
position and proper
heads-up
posture with eyes
looking straight
ahead
Side to Side
With your feet planted
squarely on the Balance
Board, begin a slow
controlled movement
from side-to-side
without the front or
back touching the floor.
Rotation
Balance Aids can be used
by individuals with limited
balance and during
early rehabilitation for
additional support.
Beginner
Rotate the Balance
Board using controlled
circular motions.
Remain balanced on
the sphere without the
sides touching the floor.
Intermediate
Front to Back
Slowly, and in a
controlled manner,
move the Board from
toe to heel.
Calf Stretch
Keep the heel of your
back leg on the floor
and lean forward until
you feel a stretch.
Effectively stretches the
calf (gastrocnemius &
soleus).
Advanced
Balance Board Exercises
Intermediate
Balanced Push-ups
Start on your knees and
work up to full pushups as you become
comfortable with the
challenge.
Use caution and be
aware that the wrists
are in a full flexion position for this activity.
Ensure that your hands
stay on top of the Board
or else your fingers
might get pinched!
Ab Training
While seated on the
Board maintain proper
posture while using
your trunk muscles to
begin a slow rotational
movement.
If you have ever had
back problems, consult
with a physician before
doing these activities.
Kneeling Exercises
Kneel on the Board with
your hands on your
hips, or by your side.
Use your trunk muscles
to begin a slow
rotational movement.
After several rotations,
stop and rotate the
Board in the opposite
direction.
Improves core strength,
R.O.M.and mobility in
the lower back and
trunk.
Increases R.O.M. and
stability of the trunk
and pelvic areas.
Variation
Variation
Improves core stability.
Variation
Beginner
Intermediate
Advanced
07
Balance Board Exercises
Advanced
Motor Skill Training
One Leg Exercises
Perform any of the
previous exercises while
bouncing or throwing a
ball or doing some other
dynamic activity.
Perform the basic
moves while balancing
on one leg.
This is the most difficult
way to use Balance and
Rocker Boards.
Position your foot arch
directly over the center
of the Board, so that
you can comfortably
move the Board in any
direction.
Always start the
exercise with your eyes
open. When you and
your spotter are ready,
close your eyes only
until you feel
off balance.
Enhances hand-eye
coordination and
subconscious reaction.
Your conscious mind
focuses on one activity
while your subconscious mind is working
on ankle R.O.M. and
overall stability.
Variation
Exercises require more
strength and stability
and you may feel that
one leg is much
stronger than the other.
Variation
Eyes Closed
Enhances proprioceptive response and
reaction time.
Only attempt when you
have achieved an
advanced level of
stability and balance.
Warning:
This activity is risky and
falls should be expected.
Perform with
a spotter.
Beginner
Intermediate
Advanced
Rocker Board Exercises
Intermediate
Basic
Rehabilitation
Front to Back
Side to Side
Position your feet
shoulder-width apart,
centrally on the Board.
Begin by slowly moving
the Board side-to-side,
or front-to-back with a
controlled movement.
Try adding in other
exercises while
attempting to maintain
control. Some
suggestions are squats,
lunges, push-ups and
ball tossing/bouncing.
Tri-level design allows
user to adjust the single
plane tilt from 100, 120
and 150 . This varies
the Board’s degree
of difficulty.
Incorporate other
equipment such as a
Bodyblade™.
Beginner
Advanced users may
attempt these exercises
on one foot for
greater challenge.
Intermediate
By rotating your stance
on the Rocker Board,
you can gently
increase your
ankle's R.O.M.
Helps to restore
stability.
Remember - only you
and your Medical
Professional will know
what is best for you!!
Advanced
09
Weeble Board Exercises
Weighted Squat
Perform a squat while
attempting to keep the
edges of the Boards
from touching the floor.
Push Ups
Lunges
Begin with your front
foot on a single Weeble
Board.
Start with wrists centered on each Board.
Lunge forward until your
front knee reaches 90º.
Use caution - wrists
must be in full flexion
position.
Add weights to increase
challenge.
Try one foot to increase
challenge.
Combo & Combobble Exercises
Advanced Exercises:
Basic Exercises:
Rock back and forth or from
side-to-side.
Using a wider stance, attempt full
squats.
Change the fulcrum as ability
progresses.
Close your eyes, always use a
spotter when you first try this.
Experiment with different foot
positions for an added challenge.
Always USE YOUR BALANCE
BOARD with caution.
Beginner
Intermediate
Advanced
Soft Board Exercises
Fitterfirst Soft Boards
Beginner
Rocker
Advanced
Fitterfirst Soft Boards provide a whole new dimension to balance training by creating the
sensation of floating on a cushion of air, while providing a predictable foundation underfoot.
The unique design allows you to safely achieve better balance, coordination and agility.
The durable, closed-cell foam compresses, tilts and floats to create a three-dimensional
movement pattern. The non-slip, non-marking and silent base provides a stable balance
platform on any type of flooring, while the large laminate wood core platform allows for a
variety of standing, sitting and bridging positions. Soft Boards are perfect for home, gym
and office use.
Single Leg Squat
Place one foot in the
centre of the Soft Board
Raise other knee up,
while maintaining
balance.
Do equal repetitions on
both legs focusing on
keeping your
abdominals firm
Add light weights to
increase challenge
Balance Bridge
Place forearms on Soft
Board, and extend legs
behind you.
Keep body in a straight
line, and hold.
Maneuver from side to
side or front to back for
an added challenge.
Glute Raise
Laying flat on your back
with both knees bent
and feet on the Soft
Board.
Extend one leg out
straight
Raise hips as high as
you can.
Keep core straight, by
keeping knees, hips
and head in a straight
line.
11
Extreme Balance Board
Very Advanced
Fitterfirst Extreme Balance Board
Train your balance, proprioception, stability, coordination, ankle/knee strength and core
power. Use to stretch and strengthen ligaments and tendons in the legs. Moves forward
and back, side to side, and all angles. Suitable for advanced balance training.
Challenge Your Balance, Enhance Your Performance
The Fitterfirst Extreme Balance Board gives you the ability to
train balance and coordination and build lower body strength
and mobility at a high level.
• Made from solid birch and high-quality polyurethane
• Wooden dowels can be removed to increase difficulty
• Great for use in training sport-specific balance skills
How it Works
Designed with a flexing, multi-directional urethane I-Beam,
the Extreme Balance Board acts not only as a rocker board
with a high angle of motion, but creates tilting, flexing and
rotating sensations as well. The convex, rubber-covered base
allows for stable and smooth movement across the entire
range of motion, while the large area of grip tape on the
surface provides a secure footing. The wooden dowels can
be removed from the urethane sides to add difficulty by
increasing the amount of front-to-back tilting.
The Fitterfirst Extreme Balance Board is proudly
Made in Canada.
Bongo Board
Suitable for Advanced Level Users
Warning - Falls Should Be Expected
Very Advanced
HIGHEST
CHALLENGE*RISK*REWARD
Bongo Board is the most exciting
expert level balance trainer available.
It rocks, rolls and rotates in all
directions. Requires great focus and
concentration. Recommended for use
in extreme offices only.
• Body Awareness
• Coordination/ reaction speed
• Enhanced Stability
Squats
With a wider, balanced
stance slowly bend knees
while keeping back
upright to enter a
squat position.
Keep your line of sight on
the horizon; do not look
at your feet.
Always USE YOUR
BALANCE BOARD
with caution.
Balanced Push-ups
Heel-Toe Rock
Grip the two ends of the
board, making sure to
keep your fingers clear
of pinching.
Placing your heel
against the edge of the
low end of the resting
board and your toe
against the edge of the
end, slowly shift your
hips forward and rock
the board up onto
the roller.
Keep the board under
your chest and lower
yourself down to the
board level in a slow,
controlled manner.
Switch your feet and
train both sides.
Try one foot to increase
challenge.
13
Balance Applications
Staying Upright in a Wobbly World
Research is showing that movement is essential to retaining your health and
vigor as you age. Doing exercise to build strength and enhance balance is an
important complement to maintaining cardiovascular fitness through aerobic
movement.
Mayo Clinic Women's Health Source
Active Standing
Add the element of Balance Training to your everyday
environment by incorporating Active Standing into your
day. At home or at the office, a Balance Board can be
used while working at a desk or while watching TV.
Through regular use you will quickly recognize the
benefits of stronger ankles and core, improved
proprioception and better balance.
The Ideal Footrest
When used as a footrest, an adjustable height Balance
Board allows dynamic movement of your legs and feet so
they won’t get tired from being in the same position for
hours. Footrest height0should be set to allow your hips
and knees to be at 90 angles. When Balance Boards
are combined with an Exercise Ball Chair or Active Disc,
you will see improvements in balance, core stability and
leg strength.
Age Gracefully:
Approximately 1/3 of people over 65 experience a fall
each year, with 1 in 20 falls resulting in serious injuries
like hip, wrist or forearm fractures. Much of the decline in balance can be reversed through a program of
balance training. One study found that healthy
people as old as 90 years old can reduce the
tendency to fall by 50% through balance training.
Sherri Kwasnicki, Fitness Columnist,
The Province, Vancouver, BC
Athletic Training
Rehab & Running
Balance Board training can dramatically improve the strength and coordination of
all the key muscles involved in running. This should help you avoid injuries - and
make you a considerably more powerful runner".
Walt Reynolds, C.S.C.S. - Running Research News, December 1998
Performance & Safety
“Like anything else, balance is a skill”, said
John Blievernicht, President of Sports Health
C.A.R.E. Inc., a Chicago medical rehabilitation
clinic. “And like any other skill, you’ve got to
constantly practice it to preserve it ... After a
while, (balance) exercises awaken reflexes
and teach body awareness and control on a
subconscious level. This can translate into
lasting improvements in posture and overall
quality of movement”, Mr. Blievernicht added,
“regardless of age”.
Liz Neporent, New York Times, January 1999
Athletic Training
We have found your products to be high quality
and something the players find fun, challenging
and enjoy using. Thanks for helping to keep us
healthy, strong and ready to play."
Jerry Attaway,
Physical Development Coordinator,
San Francisco Forty-Niners Football Club
15
Warranty Information
Fitter International Inc. (Fitter®) warrants that all Fitterfirst products are
free of manufacturing defects in workmanship and materials and warrants
that Fitter will repair or replace defective parts or equipment (excluding
wear from normal usage or misuse of the product) for the period of one
year from the date of purchase. To be covered by the warranty, the
product must be registered online by the original purchaser within
30 days of the time of purchase.
To Register for The Fitterfirst Limited Warranty
or for further information on the conditions of the warranty, please visit:
http://www.fitter1.com/CustomerService/Warranty/
or call us at
1-800-Fitter1 (348-8371)
OUR COMMITMENT TO YOU
CONNECT WITH US HERE
Our product guarantee assures you
100% satisfaction. If it’s not right, we’ll doi
our best to make it right! Our friendly,
helpful team will always do our best to
make your experience with Fitterfirst a
pleasant one.
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Disclaimer/Warning - The products presented are designed to challenge and improve your balance skills. When using this equipment, you must accept full responsibility for the risk of injury to yourself and to others. Please read and fully understand all instructions before using these products. Remember, the best protection from injury is a little common sense!
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07/13
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